Forest Bathing


Feeling stressed or overwhelmed? Need a way to relax or reset? Forest bathing is a very easy and effective way to recharge while spending time outside. The practice started in Japan, where it is called 'shinrin-yoku', but has caught on across the world. All you need is a little time and a peaceful outdoor space. Let's get started!


Before you start:

You'll want to look for a nice, quiet place with minimal distractions.

Forest bathing is about immersing yourself in nature, not reaching a goal.

This isn't a normal hike. Don't worry about how far you go.

Focus on the Small Stuff

Your body has many built in sensors that help you explore the world. Spend at least 1 minute focusing on the sensations from each of the following:

  • Pay attention where each step lands. Feel the softness or firmness of the ground. Is the ground rough or slick? Observe plants, insects, or other wildlife near your feet.

  • Your hands are powerful tools, able to detect the smallest differences in texture and temperature. Explore rough bark, cool water, smooth rocks, or any other interesting thing you find.

  • Listen to the world around you. Nature is filled with sounds that often go unnoticed. Use your ears to detect animals, wind in the leaves, moving water, and more. Your ears can reveal an unseen world.

  • The human eye can distinguish between hundreds of color hues allowing us to spot many things in nature. Find as many different colors as you can. Notice how light casts shadows. Scan for movement.

  • Breathe in deeply through your nose and exhale through your mouth. Notice any smells that are drifting on the wind. Use your nose to explore flowers, dirt, leaves, and other things you find.

Stop, Drop... and Chill

Find a quiet, comfortable place that you can sit. Take 5 minutes (300 seconds) to let your mind and senses wander.


When you finish, tap the button below to TRACK your adventure!